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Dr. Patricia

Adaptogens: The Ultimate Herbs for Stress, Fatigue, Anxiety and Modern Life

by Dr. Patricia October 9, 2018October 5, 2018

Meet Megan.

Megan is a 42-year-old working mother who always feels tired, stressed out and she never has enough time in the day.

Despite her healthy nutrition and exercise habits, she’s recently been diagnosed with hypothyroidism and doesn’t know how reclaim control of her once-balanced life.

Next, say hello to Corey.

Corey is a 20-year old college student who is also chronically fatigued, has trouble sleeping, and suffers from painful and embarrassing digestive issues.

Despite his high-hopes for college and future career, Corey’s health is interfering with his life to the point he may have to drop out of school.

Megan and Corey are completely different people living completely different lives, but they both suffer from a similar condition: feeling chronically stressed rooted in the seemingly endless demands of the modern world.

I see versions of Megans and Coreys all day long in my practice. These are the “wired-and-tired”—seemingly healthy, accomplished and intelligent people on the verge of burnout.

They can’t sleep, even though they’re desperately tired.

They can’t relax, even though it’s what they want to do most.

And they’re on-edge much the time, unable to cope with day-to-day stressors.

If you can relate to these fictitious, although very familiar, characters you’re not alone.

Chronic stress, chronic disease, toxicity, negativity, and the always-on nature of modern life take its toll on even the most healthy and centered people.

In fact, it’s often health-conscious people who come to me for support with this.

They lament that they “should be” doing more to take care of themselves, yet life has gotten away from them and caused their health to get off-track.

In situations like these, I always recommend a two-phase approach:

First: they need some fast relief, so they can get some sleep and reset their stress response.
Second: they need help learning, or re-learning, how to approach stress in a healthier way.

Today’s article is all about the first phase: fast relief.

And one of the safest and most effective naturals solutions for rebuilding resilience and getting relief from the effects of chronic stress are adaptogenic herbs.

What are Adaptogenic Herbs (aka: Adaptogens)?

Adaptogens are a category of herbs which help your body adapt to a variety of biological, chemical, and physical stressors.

I really connect with this category of herbs because adaptogens are the modern word for the ancient concept of “tonics”; used for centuries in my beloved Traditional Chinese Medicine. In fact, it is my favorite category of herbal medicine.

For example, in Traditional Chinese Medicine and Ayurvedic Medicine, different adaptogenic herbs are typically blended with other supportive herbs to create a tonic to restore strength, stamina, immunity, hormonal balance, and inner calm.

As they are increasing in popularity, you may also see them sold individually as tinctures, capsules or teas, and are often found in multi-vitamins, adrenal and anti-stress formulas.

How Adaptogens Work to Restore Balance

Like all herbs, every adaptogenic herb has a different function—individually and when blended with other herbs.

But generally speaking, adaptogens work by helping mediate your stress response on many different levels.

Depending upon the herb, it could work to balance your hormones, heal your adrenals, attack a virus which may be irritating your nervous system, reset your circadian rhythm and/or balance your blood sugar—which helps greatly with stabilizing your mood.

Adaptogens also help other herbs work more effectively.

Which is why they’ve been traditionally used to help restore strength and vitality in patients recovering from illness, surgery or shock.

To help paint a clear picture of how powerful these herbs can be for chronic stress, let’s look at 5 of my favorite adaptogenic herbs:

Cordyceps—aka: “The Zombie Mushroom”

Naturally I’d lead with an attention-grabber!

Cordyceps are a type of wild, medicinal fungi with powerful healing properties.

It gets it’s name “zombie mushroom” because it is a combination of caterpillar (or other insect) and fungus— the fungi infects the caterpillar (or insect) to survive.

While their half-caterpillar-half-fungi existence may seem odd, this precious medicinal has been used in Traditional Chinese Medicine for centuries to help build stamina, improve sexual function, reduce fatigue, and slow the signs of aging.

Recent studies have confirmed many of these traditional uses¹, and have found cordyceps may posses promising anti-cancer properties², ³.

Like many powerful adaptogens, Cordyceps are only found at high-altitudes of 3800 meters in the Himalayan Mountains.

Ancient healers believed it is this ability to adapt to hostile climates that gives adaoptgens their healing power.

Ashwaghanda

Also known as “Indian Ginseng” is an Ayurvedic herb that has become wildly popular in the Western world for increasing energy, reducing stress and helping with sleep.

It’s also been shown to help improve emotional well-being and stabilize mood ⁴, improve cognitive function⁵ and balance blood sugar⁶.

I’ve found most patients respond quickly to Ashwaghanda’s benefits, and especially appreciate its positive effects on sleep and anxiety.

It’s also worth noting that Ashwaghanda has been shown, in a double-blind, randomized placebo-controlled study, to be effective in helping people with underactive thyroid function by increasing TSH, T3, and T4 levels⁷.

Schizandra

This Chinese Herb is excellent for increasing energy and promoting inner calm. It helps with mental focus and can decrease brain fatigue.

It’s also used to help improve digestion, support the adrenals and as for liver health. Schizandra also supports hormonal health and is anti-inflammatory. It is a key ingredient in many of my favorite Chinese Medicine tonics, and is considered among the most versatile of Chinese herbs.

Holy Basil (aka: Tulsi)

I love this Ayurvedic herb so much I wrote a whole article on it last year: 5 Reasons Holy Basil (Tulsi) is an Ideal Herb for Travel: Support for Immunity, Stress, Digestion, and More.

As an adaptogen, Holy Basil (aka: Tulsi) is excellent for enhancing immunity⁸, alleviating chemical, biological and emotional stress ⁹and as a digestive aid¹⁰.

I’ve also had patients report that it does wonders for seasonal allergies.

The most common Western preparation of Holy Basil is as a tea, which can be found in any natural foods store.

Rhodiola Rosea—Tonic of the Vikings

While we don’t often talk about herbs from Scandanavian and Russian medicinal folklore, Rhodiola Rosea is native to these arctic regions, and is gaining popularity in the West.

Like Cordyceps, it only grows at very high altitudes—where it has adapted to freezing temperatures. It was even believed to have been used by the Vikings to help increase stamina and boost energy .

Rhodiola Rosea has a delightful rose scent and flavor, and has been traditionally used to enhance fertility, improve sexual function, boost stamina (those mountains are COLD), build strength and ease depression and anxiety.

Modern research is quickly confirming many of these age-old uses, including Rhodiola’s effectiveness in helping people recover from stress-related burnout¹¹ and heal from physical and mental fatigue¹²,¹³.

Bottom Line: if you’ve gotten off-track with your stress levels, adaptogens are a perfect spring board for change

Ultimately, the only way out of the chronic-stress-sink-hole is to learn how to better approach your relationship with stress—and modern life in general.

However, if you’re going through a rough-patch and need some quick, natural support, adaptogens can be your best friend. Your Chinese medicine practitioner, acupuncturist, or herbalist can help you find the right adaptogenic formula for your individual constitution. I find that these tonics formulas also really help my patients maintain the benefits they receive from acupuncture between treatments.

Not only will they take the edge off quickly, but their calming, centering effects will replenish you so you may be inspired to make those adjustments that will support long-term health and inner peace.

Blessings on the journey,

-Dr. Patricia

October 9, 2018October 5, 2018 0 comment

Emotional Wellness Joyful Spirit Vibrant Health

Autumn and Chinese Medicine: Wisdom for Immunity, Vitality, and Emotional Wellness

by Dr. Patricia October 2, 2018October 5, 2018

As I write this post, there is a noticeable “nip” in the air, a change in sunlight, and that familiar feeling of introspection that comes with the shift from summer to autumn.

With this shift, comes natural changes in our bodies, moods, and health. Personally, I already feel an extra swing in my step and feel extra tuned into infinite possibilities. Autumn is my favorite season. I absolutely love the coolness in the air, the beauty of the colorful leaves, and the traditional foods that are often associated with autumn, such as pumpkin, butternut squash, and crispy apples. It’s interesting to me how different people resonate with different seasons. Patients often share with me their favorite seasons. I know how I was challenged from the recent humidity here in Santa Monica (something my constitution doesn’t naturally resonate with), while some patients shared how they loved the heat and wished it was hotter!

With autumn around the corner, I have begun seeing more patients with lung issues such as fall allergies, colds, and coughing, as well others seeking treatments to assist them through a grieving process or a letting go process.

This is typical this time of year, which falls under what Traditional Chinese Medicine considers a “Metal” phase in the 5 elements of nature; where the Lung meridian and Large Intestine channels take center stage.

It is also a natural time of year to switch from the more “expansive” spirit of summer (think travel, going out more, and staying up late), to a more “contractive” time conducive to going inward, staying home, and sleeping more.

When we are in tune with our bodies and how the seasons affect us, adjusting our lifestyles to coincide with the change in season is instinctual…

…however, if you’re like most people, you probably don’t sit around thinking about how to adjust your diet, lifestyle, thoughts, exercise, sleep, etc. to harmonize your health with the seasons.

It simply isn’t a part of our cultural consciousness anymore.

But, despite our lost knowledge here, learning to honor the changing needs of your body within the cycles of the seasons is a powerful way to reduce risk of common seasonal concerns of body, mind, and spirit.

In today’s post, you will learn what you can do to strengthen and protect your health during the fall. This fortifying approach will in turn create a reservoir of health to sustain you in the winter months.

The Emotions of the Lung and Large Intestine

As mentioned above Traditional Chinese Medicine associates the Lung and Large Intestine channels with autumn. They get special attention because they are also the most vulnerable during this season.

The Lung, considered a Yin organ, is associated with taking in the new.

Emotionally, the Lungs coincide with:

Grief and Sadness (unprocessed grief and sadness can stagnate the lung meridian)
Attachment (difficulty letting go can stagnate the lung meridian)

When the lung qi is flowing and balanced, one can experience enhanced:

Clarity of thought
Positive self-image
Surrendering to and allowing inner peace and joy regardless of circumstances

The Large Intestine, considered a Yang organ, releases the old.

The Large Intestine channel is often associated with:

Inability to let go, uptightness, stubbornness, stagnation, negative outlook (glass half empty vs. half full perspective)
How we flow with life’s current

When the large intestine qi is flowing and balanced, there can be increased:

Sense of relaxation
Release of what no longer serves a person
Flowing with life vs. resisting
Focus on the day-to-day vs. big picture/meaning/purpose

A heightened awareness of these emotions can coincide with the change of season.

For example, grief or attachment issues can be associated with the loss of summer which affects some people greatly due to less light and warmth.

Since fall is a natural time of letting go and getting organized (think of trees dropping their leaves and animals getting organized for hibernation), a lack of awareness in this regard can lead to feelings of stagnation and a lack of harmony with life’s flow. All of which can affect the health of your Lungs and Large Intestine channels.

Ways to Break Emotional Stagnation

If you notice a feeling of stagnation, prolonged sadness or grief, it may be necessary to consult with your physician and/or integrative mental health professional. All emotions are important and healthy to experience. The concern is more if you are having challenges moving through any emotional expression in a healthy way. Chinese Medicine offers some suggestions for helping to keep the qi flowing in the lung or large intestine which can assist in healthy emotional expression. Your Doctor of Chinese Medicine/Acupuncturist can tailor a treatment specific for your needs while taking into account the energy of the season.

Acupressure

You may also want to consider acupressure to help circulate the qi in the lung and large intestine channels.

An acupressure point that is well known and versatile is Large Intestine 4, known as Hegu, which translates to “Joining Valley.” It is located on hand on the web in between the in index finger and the thumb.

This point is used in Traditional Chinese medicine to strengthen immunity, decrease pain, to help with allergies, cold and flu symptoms, to regulation digestion, and to calm the mind.

Recommendation: Press on the point with your thumb. Hold the point as you take 10 full deep breaths, breathing fully into your diaphragm/belly area and exhaling fully. Repeat 9 times on both sides.

QiGong

Qigong is a a practice that includes movement, meditation, and breath awareness to enhance our vitality and inner peace. I have enjoyed practicing qigong for over 25 years, and I love teaching it and sharing its various beneficial aspects. Within qigong is a practice known as the healing sounds. The sound associated with the lung meridian is “SSSSSSSSSSSS.”

Recommendation: Sit comfortably. Take a deep breath into your diaphragm/belly. On the exhale, make the sound “SSSSSSSSSSS.” Repeat nine times. The six healing sounds are especially helpful to release stagnation of any kind, including emotional stagnation.

Below is a introductory demonstration of the healing sounds by one of my master teachers, Mantak Chia:

Out with the Old, In with the New

Fall offers us the perfect time to let go of those things which no longer serve us. This frees up any stagnant mental and emotional space to embrace those healing feelings of clarity, relaxation, release, focus, happiness, and flow.

Here are 5 ways to let go this fall:

Breathe—wind is a key element in fall. Therefore, take the time to focus your deep breathing techniques as you become aware of that which needs to be released. Big exhales.
Purge—this will be unique to each individual, but if nothing else take the time to purge your closets of unused clothing. Not only will it free up more space, but those clothes will be deeply appreciated by those who need them this winter.
Resolve old hurts—what pains or hurt feelings can you release this fall? These unresolved emotions can express themselves as grief and negative self-image, leading to imbalance and illness of the Lungs and Large Intestine. Take advantage of fall’s energy to let old wounds heal. Forgiveness allows us to release what we are holding onto, whether forgiving others or forgiving ourselves.
Give—this goes hand-in-hand with purging and resolving old hurts. Give away what you no longer need, and give yourself the gift of release and freedom that comes from forgiveness of self and others. I find a special joy and satisfaction when I get rid of something I no longer use and drop it off at my local Salvation Army or Goodwill.
Sleep—if you think about it, the act of sleep is the ultimate way of letting go. Thanks to a special type of lymphatic system in the brain (more on that in an upcoming post) called The Glympathic System, sleep facilitates the cleansing and organization of your brain. To keep things simple, aim to go to bed an hour earlier (the kids too) or, if your schedule permits, wake up an hour later.

Hot, Cold, Windy, Dry…Dressing the Part for Fall Health

Your Lungs are particularly vulnerable to winds and extreme temperature changes—both of which are present during the fall.

The best solution to both these problems is to dress appropriately for the weather, making sure you layer to avoid getting too hot or too cold.

I also recommend wearing a scarf often, even a light, stylish one will protect your Lungs and throat from the harsh winds.

Food to Emphasize (and minimize) in Fall

In the Traditional Chinese Medicine tradition, the flavor of fall is pungent and should be balanced with sour. This ensures the body’s mucosa stays moist and warm—which prevents infection, without becoming too damp/cold—which causes congestion in the Lungs.

Some examples of foods to include in your meals this autumn include:

Cooked vegetables
Parsnips
Sweet potatoes
Horseradish
Garlic
Orange vegetables like winter squashes
Onions
Olives
Vinegars
Fermented foods (including yogurt, miso, sauerkraut, tempeh)
Adzuki beans
Navy beans
Walnuts
Chestnuts
Lemons and Limes
Apples
Pears
Spices: bay leaves, black pepper, chili, cardamom, cinnamon, nutmeg, turmeric, rosemary
Dark, leafy winter greens such as kale, chard, mustard greens, etc.
Warming soups and stews

Foods to minimize are those that create coolness and dampness, such as:

Uncultured dairy products like cold milk, cream, etc.
Cucumbers
Watermelon
Cold drinks
Raw foods (including salads, instead opt for cooked vegetables)
Noodles
Potatoes
Bread
Sugar

I hope this post has helped you feel more in tune with the season and all of its possibilities.

Follow these tips and you can rest easy knowing you have created a reserve of strength, happiness, and health for the fall and winter months to come.

Wishing you an abundant harvest,

-Dr. Patricia

October 2, 2018October 5, 2018 0 comment

Emotional Wellness Mindfulness Peaceful Mind Uncategorized

Texting—Reshaping our brains, necks, and relationships

by Dr. Patricia August 14, 2018August 14, 2018

When was the last time you picked up the phone and called a friend to confirm plans?

Or figured out what restaurant to meet at via a telephone discussion?

If you’re like many people, you don’t talk on the phone much anymore.

Instead, you text.

We text to get advice.

We text confirm appointments.

We text to check in on our relatives and friends.

We text to end relationships or relay terrible news (you know it happens).

Then there is texting and driving. We know how dangerous that is (let alone illegal in most states).

Heck, we even text people before we call them to see if it’s a good time to talk…then often wind up not talking in lieu of more texting.

Texting has become to go-to means of communication for almost everyone in nearly every circumstance.

But, as convenient as it is to relay a short message without being roped into a potentially lengthy conversation, have you ever stopped and wondered if texting is actually good for you?

While it may sound antiquated and anti-tech to raise question like this in 2018, the scientific community is starting to ask these questions.

And what they’re discovering is pretty darn alarming.

For example, a Mayo Clinic-led study has now shown that texting can change the rhythm our brain waves

In the study, led by researcher Dr. William Tatum at the Mayo Clinic’s epilepsy center, researchers monitored the brain waves of 129 subjects over a period of 16 months.

What they discovered was, about 1 in 5 of the subjects displayed a unique “texting rhythm” in their brain waves when using smartphones for texting.

While the subjects also performed other activities on their devices, it was only texting which produced measurable changes in their brain rhythm.

Why does this matter?

Dr. Tatum believes this change in brain activity while texting affects the part of brain responsible for attention and focus.

And he believes this evidence confirms the commonsense advice not to text and drive…and probably not to text while trying to do anything else which requires focus either.

It struck me that, while more research is needed here, when we text several times throughout the day it puts us into a constant state of distraction or “partial attention”.

Which brings me to our next important point…

Texting Has Been Shown to Perpetuates a Unhealthy State of What’s Called: “Continuous Partial Attention”

I had the pleasure of learning about “continuous partial attention” from the very person who coined the phrase in 1998: writer, consultant, and tech expert, Linda Stone.

When I met Linda the digital age was still in its infancy, yet I remember the feeling she was onto something…little did I know.

So what is continuous partial attention?

As the name suggests, Linda describes it as a state of on-going partial attention.

It differs from multi-tasking is its intention. When we multi-task, we’re doing it so we can be more productive and efficient and thus have more time to live our lives.

Conversely, with continuous partial attention, our intention is to always remain “on” and hyper-connected to our networks. This may include social media, the news, email, our phone different alerts, etc.

While multi-tasking certainly has its cognitive health pitfalls, continuous partial attention has the potential to produce even more dire consequences.

This is due to the hyper-vigilant state it puts us in, which revs up our stress response, spikes our cortisol, makes us anxious and irritable, kills productivity (which creates more stress), and ruins our ability to focus and stay present.

You know what I’m talking about…especially when it comes to texting.

It’s impossible to be fully present with yourself or another living being if your attention is always split.

Entire new parenting philosophies are being built around this new awareness of continuous partial attention—or “distracted parenting”—in child rearing.

And research has shown beyond a shadow of a doubt, that children whose parents split their attention between them and their phones, are emotionally, mentally, and even physically worse-off¹.

I’ve noticed the increase of how many people text and talk on the phone while walking their dogs. In fact, I was planning to write a post on this subject for awhile, but what got this to press quickly was when I recently was out walking a dog from the animal shelter where I volunteer, and I saw a man running by with a dog on a leash on his wrist and he was using his fingers to text. While. He. Ran!

After he ran by I paused a moment to take it in. Then he ran back past me again, this time dog on leash in one hand and now talking on his phone!

I can only hypothesize (but I’m sure there will soon be research to back me up) that these behaviors diminish the physical, mental, and emotional benefits of walking a dog…and the human-animal bond suffers as a result. Often people who walk dogs socialize with other people in the neighborhood; being on the phone can take away those organic opportunities to connect with one’s neighbors. In an era where research is showing that although people are becoming more and more connected through technology, they are reporting more feelings of isolation. It’s the simple things like walking in the neighborhood and greeting your neighbors that can help to keep the bonds strong.

Of course, it is great to have access to the communication that is available through texting and talking. It is up to us to use this technology wisely. Similarly, we have access to thousands of different kinds of foods in the supermarket, it is up to us to choose wisely.

The important thing to remember is, it’s the continuous partial attention which is proving detrimental to our health, not the non-continuous partial attention…say checking your phone a few times a day at an appropriate/safe time.

Then, there’s the infamous health detriments of “text neck” or “text neck syndrome”

By now, most of us have heard of “text neck” or “text neck syndrome”: neck pain that comes as a result of looking down at our phones whilst texting.

But did you know that when lean your head forward to text, it’s the equivalent of carrying a sixty-pound weight around your neck?

It’s true.

The poorer our posture, the more pressure it puts on our necks, which not only leads to pain and discomfort but can actually degrade and injure the spine over time.

Per a recent article published in the Washington Post, text neck has become epidemic—people are even getting surgery for it, and chiropractor’s offices are full of patient complaining about neck pain².

So while it may seem like a small issue, it’s actually a really big deal—especially for young people with developing bone structure who will spend years of their lives texting…

…not to mention the rest of us “older folks” who need to take special care of our spines as we age.

The Bright Light in All of This? Conscious Awareness about Technology Use Can Quickly Change Everything

You can’t be expected to change what you aren’t aware of, that’s a given.

But now that you are aware of the health consequences of what I call “chronic texting”, you can choose to take simple steps to protect yourself.

Just like we choose our way of eating given the seemingly unlimited options, our screen time demands a similar conscious relationship.

Here are some easy modifications you can make to enjoy a healthier relationship with your mobile device:

#1: Talk on the phone more & establish a text-free zone

While it may not be as convenient, the more you talk on the phone the less you’ll need to text.

And chances are, you’ll save time (less texting and more real conversations mean less miscommunications) and make more meaningful connections too.

The easiest way to do this is to establish a text-free zone by use texting for information exchange-only: “running ten minutes late, see you soon”— versus a primary means of communication: “how about that party last night? I can’t believe Steve fell into the pool. did that guy you were talking to ever call you?

You get the idea. A true conversation warrants a phone call.

#2: To avoid continuous partial attention, give yourself a phone allowance

I can’t tell you how many of my patients tell me they check their phones every 5 minutes.

That type of habit is a perfect recipe for continuous partial attention, anxiety, chronic neck pain, dry eye, insomnia, and (eventually) burnout.

Instead, try checking your phone every hour or more.

For parents with children, many experts recommend putting your phone in another room while you’re all together so you can be fully present and set a good example.

Sure you can check your phone, but do it when the kids aren’t around—or tell them you need to focus on replying back to so-and-so for 2 minutes, that way they don’t feel ignored.

And if you want to hog-wild and really experience a drop in your stress levels, try putting your phone away 2-3 hours before bed.

For a good night’s sleep, charge your phone overnight in another room.

#3: Hold your phone at eye level

This is simplest way to prevent text-neck—bring your phone to your eye-level and stand up straight.

We’ve barely touched on the potential health pit-falls of chronic texting today, and I have no doubt the body of research on this important topic will continue to grow.

Thankfully, with what you’ve learned today coupled with a more conscious awareness of your screen time, you have everything you need to avoid some of the most common health consequences of texting while boosting your sense of inner peace, contentment, and happiness.

In health,

-Dr. Patricia

August 14, 2018August 14, 2018 0 comment

Nutrition Peaceful Mind Vibrant Health

Craving Sweets? How to curb sugar cravings naturally

by Dr. Patricia July 10, 2018July 8, 2018

If you struggle with sugar addiction or experience intense sweet cravings at different times of the day (or month) you are in good company. After over 25 years of practice, I would put sugar-related issues on my very short list of what keeps people from living their best lives. Whether it’s the vicious cycle of feeling defeated over and over again when one feels like they have little control over their cravings, and/or the numerous health challenges (including energy, mood, and immune issues, among others) that sugar contributes to, I have witnessed many people sharing their frustration and feelings of hopelessness time and time again. Fortunately, I have witnesses the victories when my patients applied some of the strategies that I’ll share in this post. The absolute freedom and vitality that comes from overcoming an unhealthy relationship with sugar has allowed many patients who were stuck in unhealthy cycles, often for decades, to experience renewed health, vigor, and peace of mind.

First, let’s understand some reasons why sugar can seem to have such an overpowering influence.

According to the USDA, the average American consumes 66 pounds of sugar per year¹.

That’s a heck of a lot—about 19 teaspoons per day—and speaks volumes to our country’s current obesity and diabetes epidemics.

While those are alarming statistics, the actual experience of eating so much sugar also often includes guilt, shame, and powerlessness. But no need to feel bad over that piece of candy or cafe mocha. It’s more important to understand the 3 main causes of sugar cravings in the first place so the solutions make sense and can be implemented smoothly.

#1: We’re hard-wired to crave sweets

Think about it.

From the time we are born we’re programmed to crave breast milk—which is loaded with precious nutrients, including an abundance of natural sugars which feed the brain, build up glycogen reserves in the liver and encourage a healthy appetite.

Additionally, as humankind has evolved, we’ve sought and prized sweet, calorie-dense foods like berries, fruits, honey and potatoes to give us the energy we needed to survive.

And while our natural sweet tooth has served us historically, modern access to processed foods and refined sugar is now doing us more harm than good.

#2: Sugar has been shown to mediate our stress response

If you’ve ever inhaled a chocolate bar after getting bad news, or relied on sugary drinks to get you through a high-pressure assignment, then you know how comforting sugar can be during times of stress.

And science has now proven that “self-medicating” with sugar can help mediate the stress response in some people. Temporarily.

Researchers at the University of California, studied the effects of sugar-sweetened and artificial-sweetened beverages on a group of women, and found that the group consuming the sugar-sweetened beverages had lower levels of stress-induced cortisol ².

This means that if you’re stressed, sugar can indeed help you feel better. Again, temporarily. Of course, this study is not intended to be encouragement to eat sugar to reduce stress, but rather a study looking into the mechanisms of the unhealthy relationship of eating sugar when stressed. The positive benefits on cortisol can be short lived, as regular consumption of sugar and disrupt a healthy cortisol metabolism and contribute to metabolic issues such as weight gain, inflammation, and diabetes. It also means stress increases your chances of becoming hooked on the sweet stuff, trapping you in a vicious cycle.

#3: Nutrient deficiencies fuel sugar cravings

While many people see their sugar cravings as a sign of weakness, it’s often a symptom of nutritional imbalance.

A lack of specific nutrients, like protein, B-vitamins, magnesium and chromium for example, can cause you to crave more sugar.

Now that you understand the 3 main causes of sugar cravings, lets look at some practical and natural ways to get those cravings under control.

Sugar craving solution #1: Include some protein at every meal and snack

Blood sugar stability plays a key role in food cravings, and protein is your best ally in maintaining healthy blood sugar.

That doesn’t mean you have to go paleo or start snacking on bacon—balance is the goal here, and for some, too much animal protein can cause energy dips and other health issues.

Beyond animal-based proteins, you can snack on nuts, seeds, tempeh, hummus, beans and lentils.

Plant-based protein powders, soy-free, low-sugar protein bars or dairy-free milks in smoothies can be a good choice when are not able to have a proper meal. I often share with patients that I’d rather they have their protein in a bar or smoothie rather than skip a meal or have a high-carb meal as they are navigating this new world of protein at every meal and snack. That advice seems to help in the initial stages, and the intention is to gradually replace powders and bars with fresh food as often as possible.

Sugar craving solution #2: Up your consumption of veggies

Colorful vegetables are still your best source of life-giving nutrients, and you can eat as much of them as you want in place of sugary treats. When you focus on eating more veggies instead of trying to avoid sugar, the benefits from the increased vegetables naturally reduce sugar cravings.

Also, sweet-flavored vegetables like sweet potatoes, carrots, sugar snap peas, jicama and bell peppers help satisfy a sweet tooth and can be consumed regularly.

Focus on what you can have, not what you can’t have.

Sugar craving solution #3: Drink plenty of water

I learned a long time ago that food cravings are often a sign of dehydration.

This goes for sugar cravings too.

Next time you want to reach for that sugary snack, drink a glass of water or two and notice that your cravings will often subside.

A simple solution to reduce sugar cravings before they happen: drink 6-8 glasses of pure filtered or spring water per day.

If you’re accustom to drinking sodas and crave that fizzy-satisfaction, try switching to sparkling water (unsweetened naturally flavored also an option) .

Then gradually replace with non-carbonated water and/or water with slices of fruit, and eventually you’ll be satisfied with plain water.

Bottom line: while I prefer my patients not consume copious amounts of carbonated beverages for their bone and digestive health, if you need to drink fizzy water for a period of time to break your soda habit, go for it.

Just make it your goal to switch to plain, pure water as soon as possible.

Sugar craving solution #4: Don’t skip breakfast!

Keeping your blood sugar stable starts with what you eat in the morning…so don’t skip breakfast.

You don’t have to eat a large amount of food, but a balanced breakfast with some carbs and protein can do wonders for curbing sugar cravings later in the day.

Some of my favorites are:

Protein smoothies with pea or hemp protein, berries, bananas, and greens
Eggs with gluten-free toast or in a gluten-free wrap (such as a coconut meat tortilla)
Dairy-free yogurt with hemp seeds and gluten-free granola

If you can handle dairy or cultured dairy, go for it. Personally, I do better without (hence the dairy-free milk choices).

Sugar craving solution #5: Get enough sleep and address sleep issues

Sleep has a huge impact on your blood sugar levels, appetite and sugar cravings.

If you don’t get enough sleep, it can cause sugar and food cravings by interfering with your leptin and ghrelin levels³.

Leptin and ghrelin work together to regulate your appetite and satiety.

So if they are imbalanced, you’ll have a hard time feeling full and satisfied which can lead to cravings for high-calorie, high-sugar foods.

Additionally, a lack of sleep causes an increase in cortisol⁴, your body’s stress hormone, which (as we covered above) can drive you to self-medicate with sugar.

How much sleep should you get to avoid these hormonal imbalances?

That varies a bit from person-to-person, but ideally you should get between 7 1/2 – 9 hours of sleep per night and awaken feeling refreshed and recharged.

If you’re having trouble falling asleep, staying asleep or waking up refreshed, talk to your integrative health practitioner immediately to get that resolved.

Sugar craving solution #6: Consider supplementing with the following vitamins/minerals

While supplementation alone will not curb sugar cravings entirely, optimizing the following key nutrients can really take the edge off sugar cravings:

Chromium—this mineral is used by doctors to control blood sugar levels and can be helpful, in small doses, to combat sugar issues.
B-vitamins—B-vitamins are quickly depleted by excess sugar consumption, and I’ve had many patients report a reduction in cravings after taking a high-quality B-Complex. Check with your practitioner about the best formula for you—especially if you have the MTHFR mutation—and make sure it contains ample B12.
Magnesium—sugar intake also depletes magnesium reserves, and magnesium is critical to maintaining your stress response, helping anxiety and promoting healthy sleep. I recommend magnesium glycinate for its superior absorbability and gentleness on the stomach.
High-quality probiotics—it’s been long-recognized that gut issues, like candida, are exacerbated by sugar. And recent research has shown what you feed your gut bacteria can have a significant impact on which foods you crave⁵. Thus, it’s a good idea to include a high-quality probiotic to help promote “good” gut bacteria and help knock back those cravings.

For specific doses and formulas, be sure to check with your practitioner.

Sugar craving solution #7: Change your relationship with stress

By now you’ve learned how stress and anxiety can trap you in a vicious sugar-craving-cycle.

Becoming aware of that is the first step, the next step is to do something about it.

When it comes to changing your relationship with stress—and anything for that matter—I’ve always found it’s easier to replace unhealthy habits with healthy habits, rather than trying to just quit cold-turkey.

This blog has numerous stress management tools under the “Peaceful Mind“, “Joyful Spirit” and “Loving Heart” categories, and many of the points above will help you reduce stress and anxiety naturally.

Sugar cravings and sugar addiction may seem impossible to overcome at times…especially with societal pressure to “indulge” so many treats available at our fingertips.

The good news is, you now have the knowledge and power you need to start overcoming sweet cravings and take back your health.

Take it a step at a time and always, always be kind to yourself in the process.

Sweet blessings,

-Dr. Patricia

July 10, 2018July 8, 2018 0 comment

Emotional Wellness Joyful Spirit Peaceful Mind

How to Naturally Regulate Your Vagus Nerve for Better Mood, Digestion, Heart Health, and More…

by Dr. Patricia June 19, 2018June 14, 2018

If you’ve ever experienced butterflies in your stomach or that infamous “gut feeling”, then you are indeed familiar with the workings of the vagus nerve.

The vagus nerve is a long, meandering nerve that runs from your brain all the way to your gut.

The word “vagus” comes from the Latin word: wanderer—which is a perfect personification of this long, branching, tree-like system.

This complex, far-reaching nerve acts as an information super-highway between the brain and other organs and systems in its path—including the gut, lungs, and the heart.

Your vagus nerve also acts as the command center for your parasympathetic nervous system—which plays a key role in how you respond to stress by controlling your rest-and-digest response (the opposite of fight or flight)¹.

It also communicates directly with your enteric nervous system, also known as your gut-brain connection.

So yeah, this nerve has a ton of influence on how your organs, systems, and even your mood function.

And, if not cared for properly, your vagus nerve can become imbalanced or “weak”, which has a direct affect on your stress response and the organs and systems in its path.

What Causes the Vagus Nerve to Become Imbalanced?

It’s important to understand that the vagus nerve can become overactive or underactive, but most people today suffer from an underactive vagus nerve.

The most common result of an overactive vagus nerve is fainting or a bad case of the jitters.

While genetics do play a sizable role in underactive function, there are key health and lifestyle factors that impact the health of your vagus nerve.

Some driving lifestyle factors behind vagus nerve imbalance include:

Chronic stress
Poor digestion/gastrointestinal stress
Inflammation
Fatigue
Anxiety
Depression
Excessive consumption of alcohol
Poor posture and muscle tone

This list covers pretty much all the chronic health issues of modern life.

Since the vagus nerve mingles with so many organs, most notably your brain, heart, lungs, and gut their fates are intimately intertwined.

In other words: if your vagus nerve isn’t healthy, it’s likely one or more of the organs in its path will also suffer ill effects…or vice versa.

As ancient wisdom and modern science continues to show us: everything in our bodies, minds, and hearts is deeply interconnected.

Symptoms of Vagal Nerve Imbalance

In Traditional Chinese Medicine, we see vagus nerve imbalance manifest in the heart, liver, gall bladder, and stomach.

These patients often present with symptoms of digestive imbalance, such as irritable bowel syndrome, leaky gut or reflux; and/or perceived symptoms of heart disease such as heart flutters or abnormal heart beat—which are directly connected to the GI system, liver, and gall bladder.

Since the vagus nerve is so intimately connected to your mind (brain) and body (organs), we also look for emotional imbalances which correlate to these organs such as: anger, anxiety, fear, irritability, an inability to let go, etc.

In Western medicine, researchers have begun discovering links between vagus nerve tone and a variety of conditions, including:

Heart disease—since the vagus nerve controls the parasympathetic nervous system it has a direct impact on heart rate via electrical impulses. Therefore, if your vagus nerve is underactive, it can have a negative impact on heart health.
Anxiety²
Alzheimer’s/memory problems³
Inflammation and inflammatory diseases such as rheumatoid arthritis⁴
Depression⁵
Tinnitus⁶
Epilepsy⁷
Migraines—the effects of vagal nerve stimulation on migraine headaches has been so successful, that last year the FDA approved a vagus nerve stimulating device for migraines⁸
Pain tolerance ⁹—specifically, our perception of pain

As the studies above suggest, all these conditions may be improved from what’s known as vagus nerve regulation.

This can occur via a medical device or by 100% natural methods.

Since Traditional Chinese Medicine has had success through natural vagus nerve regulation for centuries, and I always suggest a natural approach first we’ll now look at the best non-artificial ways to tone up your vagus nerve.

7 Natural Ways to Improve Vagus Nerve Tone and Function

1: Meditation—research has shown meditation has a powerful impact on the vagus nerve by optimizing its functional connectivity.

This was shown to lead to a reduction in inflammation, which offers additional benefits to the nerve and all those organs in its path¹⁰.

While the study specifically measured the effects of mindfulness meditation, commonsense suggests any type of meditation that calms the mind, reduces stress and relaxes the soul will benefit your vagus nerve.

2: Chanting—since your vagus nerve connects directly to your vocal chords and throat, chanting acts as a natural toner.

If you’ve never tried chanting before, start out by humming the word: “om” or “ah” as long as you can. Then stop, take a few deep breaths, and repeat 5-10 times (or more if you’d like).

3: Laughing and Smiling—we’ve talked about the stress-busting benefits of laughter before, and since stress is the enemy of good vagal tone, regular laughter is a must for keeping this nerve in ship-shape.

Further, it’s been reported that an interested side-effect of vagal nerve stimulation on children with epilepsy is uncontrollable laughter¹¹—which says something about the connection between vagal stimulation and happiness.

4: Deep belly breathing—research has shown that breath work is one of the most effective ways to stimulate your vagus nerve and reduce stress¹².

It works by activating your parasympathetic nervous system, calming the fight or flight response and balancing your heart rate. All of which have a direct impact on the vagus nerve.

For best results, breathe in deeply through your nose filling your belly with air while not moving your shoulders for a count of 5…then exhale slowly releasing the air for a count of 10.

Repeat 5-10 times every waking hour.

5: Qi Gong-—with its focus on deep breathing, natural movement and meditation, Qi Gong is an excellent practice for stimulating and toning your vagus nerve while reducing stress.

For stress relief, I recommend practicing at least twice a week.

6: Acupuncture—research shows that auricular or “ear” acupuncture is effective in stimulating the vagus nerve, increasing vagal activity and tone, and it can help treat neurodegenerative diseases via vagal regulation¹³.

Acupuncture has also shown great effectiveness in treating digestive disorders, lung issues, and balancing a host of other organs and systems directly related to the vagus nerve.

7: Earthing or Grounding—we’ve discussed the benefits of earthing or grounding—the practice of connecting directly with the earth by walking barefoot, swimming, or using a grounding device—before.

However, in researching this article I discovered that earthing can also benefit the vagus nerve. Here’s how: studies have shown electromagnetic field exposure can produce negative effects on the nervous system—including the vagus nerve¹⁴.

Therefore, by grounding yourself to the earth through direct contact or a grounding device, you reduce the effects of EMFs which benefits your vagus nerve.

Pretty amazing, isn’t it?

While medical science has come a long way in its understanding of the vagus nerve, it’s important to remember that the simple, natural solutions are still the best solutions…

…no artificial stimulation required.

June 19, 2018June 14, 2018 0 comment

Nutrition Vibrant Health

5 Natural Sweeteners to Consider When You Want a Treat

by Dr. Patricia June 12, 2018June 8, 2018

One of the most frequent questions I receive from patients is: “Do I have to give up sugar to get well and stay healthy?”

The issue of sugar is a huge area of concern for most people when it comes to their health and happiness.

In fact, many of my patients delayed seeking the health advice they needed, for fear of being told they had to give up their sweet treats for all eternity.

And I’ll admit, the integrative health field does have a reputation for vilifying sugar to the extreme.

Fortunately, times and opinions have changed a lot. And the truth is, most people need not sacrifice all types of sugar and sweeteners to resolve health issues, prevent disease and maintain their well-being. The key is to eat a variety of delicious and healthy proteins, vegetables and good fats throughout the day, and let the sweet stuff be an occasional treat.

One thing hasn’t changed though: white sugar and artificial sweeteners are still undesirable choices for those wishing to overcome disease and maintain their health long-term…

So, what are some of the best natural sugars and sweeteners to support your health in the 21st century? Let’s take a look at 5 considerations:

#1: Coconut Sugar

This relatively new-kid-on-the-block comes from the sap of coconut blossoms, and is an excellent choice for those with stable blood sugar for 3 reasons:

Unlike white sugar, which is completely stripped of its nutrients, coconut sugar contains beneficial trace elements like iron, potassium, and zinc, antioxidants and polyphenols.
You can use it 1:1 in place of sugar in baking, coffee, etc. Just keep in mind, it has a dark color and brown-sugar flavor.
It’s affordable. A bag of organic coconut sugar will set you back about $3.00-$4.00.

While coconut sugar is not appropriate for diabetics, if you do have other blood sugar issues like metabolic syndrome or Type 2 diabetes, check with your healthcare professional to see if you can enjoy small amounts of coconut sugar.

For the rest of us, enjoy in moderation. Even though it’s a natural sugar, you can overdo it.

#2: Stevia

While it’s been around for years as a supplement, stevia is still my #1 choice when used sparingly.

Stevia comes from the stevia plant, which is native to South America, where it has used by native peoples for centuries as a natural sweetener and blood sugar balancer.

Despite its very good purity and safety record, it was banned as a sweetener (but allowed to be sold as a dietary supplement) in the United States until very recently. Now, stevia has earned GRAS (generally recognized as safe) status from the FDA for use as a sweetener¹.

Stevia advocates argue this decades-old ban had nothing to do with Stevia’s safety, but is believed to have been the result of influence from the artificial sweetener industry—since Stevia presented a serious threat to their market share.

I’ll leave you to draw your own conclusion about that, but it does make one wonder: if it was safe enough to be sold as a dietary supplement, why was it held back as a sweetener for so long?

These days, we can buy stevia and stevia blend sweeteners in nearly any supermarket…and they vary in quality.

When choosing quality stevia, I suggest looking for 100% pure organic stevia.

A couple brands to consider are:

Stevita Simply Stevia—organic stevia powder with no fillers grown within a sustainable cooperative of small Brazilian farms
SweetLeaf stevia packets—stevia powder with inulin, a natural prebiotic fiber

Both of these brands also carry liquid stevia products (which are helpful for making natural sodas and sweetening your coffee and tea) and stevia blends.

#3: Raw Honey

I truly believe we’ve only begun to understand the far-reaching health benefits of raw honey.

Loaded with enzymes, minerals, antioxidants, and disease-fighting/allergy-reducing properties, raw honey is an incredible choice for non-diabetics.

Look for 100%, sustainability raised raw honey from a trusted source.

While most raw-honey producers follow humane practices, due to the rise in popularity and demand, it pays to know your bee keeper.

If you want the allergy-reducing benefits of raw honey, be sure to choose local honey from a trusted source.

#4: Maple Syrup and Maple Sugar

Maple syrup and sugar are my #3 choice for non-diabetics.

Derived from the pure sap of maple trees, this amber elixir is loaded with trace minerals, vitamins, and antioxidants.

It’s also lower on the glycemic index than white sugar², which is a bonus for your energy and insulin levels.

A couple things to note when buying maple syrup:

#1: There have been rumors circulating that maple syrups could contain formaldehyde. This was due to paraformaldehyde pellets which were traditionally used to plug the tap holes in trees.

As it turns out, those pellets cause irreparable damage to the trees, and thus were made illegal. So, you don’t need to worry about formaldehyde.

#2: Look for 100% pure maple syrup—some companies dilute-down pure maple syrup with sugar water or corn syrup to make a cheaper, inferior product.

#3: Maple syrup labeling has changed since 2015. While you used to be able to find “Grade A”, “Grade B” or even “Grade C” varieties, now all maple syrup is “Grade A”.

If you want the B or C grades, which are touted as having higher nutritional value and often used in cleansing tonics, look for the label:

“Grade A Very Dark Color/Strong Taste” which is formerly “Grade B”

Or contact the company to get their recommendation.

One final note: while the price tag of maple syrup may seem high, you will use a lot less than regular table syrup. You can also save big by buying in bulk or at your local price club.

#5: Dates and Date Sugar

Despite their incredible flavor, nutritional profile, and natural sweetness, dates don’t get a lot of love in the natural sweetener space.

However, date paste and date sugar make excellent natural sweeteners for baking, coffee, and a variety of other sweets.

And, for some people with blood sugar issues, whole dates can usually be enjoyed in moderation.

You can buy date paste ready-made or whip up a batch yourself and use it in select cakes, cookies, tarts, etc.

As for date sugar, you can use it 1:1 in place of sugar in baked goods, but keep in mind it will have a dark color and date flavor making it unsuitable for some desserts and palates.

We’ve come a long way since the days of no-sugar diets and hard-to-find stevia extract supplements.

But remember, just because a sugar is “natural” doesn’t mean you can’t overdo it. The key is to use sweeteners sparingly and enjoy sweets as a treat, not a daily indulgence.

Note: Sugar alcohols are another category of sweeteners; we will cover that in a future post.

If you find yourself craving any and all types of sugar frequently, there may be other underlying causes at play, it is wise to seek assistance from a health care professional. We will cover this topic in a future post.

My wish for you going forward, is that this information will help you find the appropriate natural sweeteners to maintain your health and happiness for the long-term.

In health and happiness,

-Dr. Patricia

June 12, 2018June 8, 2018 0 comment

Emotional Wellness Nutrition Vibrant Health

Your Best Sources of Magnesium—The Anti-Stress, Pro-Sleep Mineral

by Dr. Patricia June 4, 2018May 31, 2018

Magnesium is quickly dethroning calcium as the “it mineral” of the 21st century.

While calcium has reigned supreme for decades as the natural solution to preventing osteoporosis, building strong bones, and promoting healthy sleep, new research suggests magnesium is an important contributor to all of the above, and much more.

What’s more, reports indicate at least half the United States population is magnesium deficient¹, with a whole list of insidious symptoms to boot.

The good news is, avoiding magnesium deficiency and optimizing your levels long-term doesn’t have to be complicated.

The keys lie in knowing how much magnesium you need, bolstering your awareness of best-sources— including foods and supplements; and understanding the role stress and other lifestyle factors play in magnesium depletion.

Let’s get started with…

How Much Magnesium The Average Person Needs (and why most of us aren’t getting it)

Now here’s a loaded topic with a range of varying expert opinions.

On the one hand, conventional doctors and dieticians typically tell patients to aim for recommended daily allowance of 310-320 mg daily for women and 400-420 mg daily for men.

However, due to widespread deficiency many integrative practitioners, including myself, often recommend a higher dose of magnesium. The exact amount depends upon the patient’s symptoms, health history, diet, lifestyle, and health goals.

For example, if I had a patient suffering from migraines, insomnia and brain fog who ate the standard American diet, I would likely recommend a higher dose of magnesium than for a patient reporting occasional headaches who ate a wide variety of whole, fresh foods.

In addition, specific diet and lifestyle factors can impact your levels including².:

Chronic stress
Eating food grown in magnesium-depleted soil
Consuming a diet high in refined sugar, protein, fat, calcium, or vitamin D

So, how much does the average person need?

Your practitioner can provide you with an individual recommendation based on your needs and health concerns, or you can start by aiming for the RDA using foods and supplements, and increase your amount gradually based on how you feel.

I’ve had patients come to me amazed by what a difference an extra 100-200 mg of magnesium a day can make to their health.

Common and Not-so-Common Symptoms of Magnesium Deficiency

A little-known fact about magnesium deficiency is it is indicated in nearly every type of chronic condition.

This is because of the crucial role magnesium plays in over 300 biochemical reactions including: regulating blood sugar levels, DNA, muscle and nerve function, blood pressure, heart beat, building bone by transporting calcium, maintaining immunity and even mediating our stress response ³⁴⁵.

Common and not-so-common symptoms of magnesium deficiency include⁶:

Blood sugar imbalances
Type 1 and Type 2 diabetes
Muscle cramps
Menstrual cramps
Brain fog
Weak bones and teeth
Loss of appetite
Nausea/vomiting
Numbness
Tingling in extremities
Changes in personality
Insomnia
Depression
Anxiety
Sugar cravings
High blood pressure
Headaches, including migraines

Of all these symptoms, I want you to pay careful attention to the relationship between magnesium and your mood and sleep.

Patients often come to me seeking a natural solution to anxiety and stress, which are compounded by sleep disturbances.

And while these issues may seem complex, (and they can be for certain people) often by simply increasing magnesium, completing a series of acupuncture appointments, and creating a new relationship with stress these symptoms improve or even disappear quite quickly.

That’s the power of optimizing this one little mineral.

The Little-Known Symbiotic Relationship Between Magnesium and Vitamin D

It’s been long-accepted that vitamin D plays an essential role in bone health and preventing osteoporosis.

But, new research published by The Journal of the American Osteopathic Association⁷ reveals vitamin D does not act alone when it comes to bone health, and relies heavily on magnesium for its metabolism, activation, and function.

In addition, the same review revealed the more magnesium a you have in your body the less vitamin D you need to maintain health.

This further explains the relationship between magnesium and bone health, whilst connecting the dots on how different nutrients work together to maintain whole body homeostasis.

Did I Mention Chronic Stress As One of the Top Magnesium Thieves?

While I mentioned it in the section above, it bears repeating: chronic stress has been shown to rapidly decrease your body’s magnesium stores⁸.

Moreover, the lower your levels of magnesium the more dramatic your stress response—which makes magnesium deficiency a double-whammy for those dealing with chronic stress.

So, do you need to up your magnesium levels or lower your stress?

In the short-term: probably both.

If you’re in the midst of an acutely stressful situation such as caring for a new baby, starting a business, or moving, magnesium supplementation can offer a safe and natural buffer until the acute stress eases.

Likewise, if you’re dealing with chronic stress and/or find yourself easily agitated or very reactive to challenging situations, magnesium can offer a lifeboat while you learn to adjust your lifestyle and relationship with stress.

Once your stress response is more balanced, you may be able to reduce magnesium supplementation and rely more on food sources moving forward.

The Best Food Sources of Magnesium

The best way to get your nutrients is always from food.

And if you have a minor magnesium deficiency, increasing these foods and working on your attitude toward stress should get you back on track fast.

Spinach
Chard
Quinoa
Almonds
Cashews
Black beans
Edamame
Tofu (fermented please!)
Sesame seeds

Magnesium Supplementation

Your practitioner can help you determine what type of magnesium is best for you. Fortunately, magnesium has an excellent safety record when taken in low-to-moderate doses.

If you have an aversion to pills, many patients have had success using a topical application of magnesium oil or cream.

This is also a wonderful option for children…especially when rubbed on the feet before bed.

Again, your need and dosage depends upon your health, symptoms, goals, lifestyle, and stress levels.

The most common symptoms of excess magnesium are minor gastrointestinal issues, but more severe problems can arise when taking extremely high doses internally ⁹. So check with your practitioner and use commonsense.

To Recap Your Best Sources of Magnesium:

Nearly half the U.S. population is magnesium deficient (and many health experts believe the actual number is actually much higher)
Magnesium levels can be impacted by a diet high in fat, sugar, protein, vitamin D, calcium, chronic stress, and foods grown in magnesium-depleted soil
The RDA of magnesium is: 310-320 mg daily for women and 400-420 mg daily for men—though many people will benefit from higher amounts
Some common yet little-known symptoms of magnesium deficiency include: menstrual cramping, headaches, migraines, sleep issues, brain fog, depression and anxiety (full list above)
Some of the best food sources of magnesium include spinach, chard, quinoa, almonds, cashews, and black beans.
Check with your integrative healthcare practitioner about the right type and amount of magnesium for you.

Despite my 25+ years studying and practicing nutrition, I am always in awe of the incredible difference one seemingly little nutrient can make to a person’s overall health.

My hope and prayer is this article will help shed light on how even complicated health problems often have very simple solutions.

To your best health and well-being,

-Dr. Patricia

June 4, 2018May 31, 2018 0 comment

Emotional Wellness Herbs Joyful Spirit Vibrant Health

Spring and Chinese Medicine: Wisdom for Cleansing, Renewal, and Peace of Mind

by Dr. Patricia March 20, 2018March 20, 2018

There is a reason people often get inspired to start spring cleaning this time of year.

According to Traditional Chinese Medicine (TCM), spring is the quintessential time of creating, cleansing, activity and movement, growth, and renewal.

In Traditional Chinese 5-Element Theory (the basis of TCM assessment which encompasses wood, water, metal, earth, and fire) spring is associated with the Wood element.

It’s also an auspicious time to focus on releasing emotions that no longer serve us—specifically those rooted in anger, resentment, frustration, and lethargy.

Just like bare, dormant trees being to grow buds and blossom; we too can harness the power of spring to slough off the old and usher in a fresh, beautiful new experience of health, mental clarity, and emotional well-being.

In today’s article, we’ll look at how to most effectively take advantage of the spring season for renewed health, including:

Which organs and meridians are emphasized in springtime
How to support your body’s natural detoxification processes
The most healing spring foods
The best way to maintain immune health and avoid springtime colds
Emotional spring cleaning strategies

Spring is All About the Liver and Gall Bladder

The Liver and Gall Bladder are at their peak of activity during the spring, making it a perfect time to focus on supporting their function.

The Liver and Gall Bladder work together to move blood and bile, and play pivotal roles in:

Spleen and Lung health—which can affect your immunity and susceptibility to seasonal allergies
The tendons—which can impact flexibility and strength
And your eye health—clear vision moving forward

While there are many ways to support your Liver and Gall Bladder, my advice is to take your cues from the season and take it slow.

For example, the color green is predominant in spring and the taste of spring is sour—these are perfect places to focus your eating awareness.

Leafy greens like dandelion, watercress, chickweed, baby greens, chard, lettuces, sprouts, and arugula all have powerful Liver/Gall Bladder purifying qualities, and can be easily incorporated into your diet.

Lemon or apple cider vinegar are also beneficial to move bile, especially taken in warm water first thing in the morning.

There are herbs which are known traditionally to offer support to the liver and gallbladder . Your practitioner can recommend the best regime for you, but some common herbs include:

For the Liver:
- Bupleurum
- Chicory root
- Dandelion
- Milk thistle
- Turmeric
For the Gall Bladder:
- Artichoke
- Hydrangea
- Radish

The Most Healing Springtime Foods

In addition to those listed above, the following are springtime foods for detoxification, balancing Liver/Gall Bladder Qi, and supporting emotional healing:

Arugula
Basil
Bay leaves
Beet
Black sesame seeds
Broccoli
Broccoli Rabe
Cardamom
Carrots
Celery
Chives
Coconut milk
Complex carbohydrates (brown rice, millet, potatoes, amaranth, etc.)
Cucumber
Daikon
Dill
Grapefruit
Green Tea
Legumes
Lemon
Lettuce
Mint teas
Oranges
Radishes
Sea vegetables
Seeds
Spring Onions
Watercress

The Secret to Maintaining Springtime Immune Health (Keep One Foot in Winter and One Foot in Summer)

At the first sign of spring, it is so tempting to clean out our closets and pack up our winter clothes.

However, like fall, spring typically hosts high winds; which means we need to layer up if we want to protect ourselves from spring colds, allergies, and other immune-related challenges.

This doesn’t mean you have to wear a down coat if it’s 70 degrees out, of course. But a light scarf and windbreaker can go a long way in protecting your lungs from the effects of excessive wind.

It’s also advisable to continue consuming warm, cooked foods and liquids, in addition to the more cooling foods mentioned above (salads, etc.).

It can help to think of spring as a transitional season, where we keep one foot in winter and one food in summer for optimal health.

The Emotional Side of Spring Cleansing and the Liver/Gall Bladder

Spring is one of the best times of year to make some intentional personal and emotional development progress.

Why? Because the Liver, as the Yin organ, is responsible for the smooth flow of blood and emotions throughout the body.

It is also the organ most affected by stagnant emotions and stress.

Therefore, Liver stagnation or an overactive Liver can cause some significant emotional build up.

The Gall Bladder, as the Yang organ partner to the Liver, is responsible for storing and excreting bile and governs decision making, planning, dreaming, inspiration, and assertiveness.

If you’ve been waiting for the right time and the right back-pressure to inspire an emotional or spiritual breakthrough, take advantage of the spring season.

While bolstering Liver/Gall Bladder health can help move nearly all emotions and stressors, the following emotional discords are directly related to these organs according to Chinese Medicine wisdom:

Anger
Depression
Frustration
Inability to forgive
Indecisiveness
Irritability
Lack of assertion
Lethargy
Letting go of old habits or pain
Procrastination
Rage
Resentment
Unfulfilled desires

In contrast (and more importantly), the emotional signs of healthy Liver/Gall Bladder Qi flow include:

A forgiving spirit
Assertiveness
Decisive
Even-temper/go with the flow
Fulfilled
Happiness
Inspired
Joy
Passionate
Willingness to let go

Best Spring Stress Busters and Emotional Healers

When it comes to emotional balancing, de-stressing, and nourishing your spirit take your cues from the season.

For example:

Take advantage of the warmer weather to get outdoors as much as possible (exercise and meditating outdoors is a great way to do this)
Increase your movement—start an exercise program of walking, dancing, Qi Gong, yoga, running, rebounding, swimming, etc.
Get your hands dirty and start an herb or vegetable garden
Walk through nature and listen to the birds sing
Call up an old friend you haven’t spoken to in a while and have a good chat
Laugh
Spring clean your home
Try something new
Find ways to expand your social circle like volunteering, hosting an event, starting a Meetup or joining a local club
Forgive as much and as often as you can
Do something spontaneous to rev up that sense of adventure
Check things off your to-do list
Enjoy a sauna, steam, or soak to help with detoxification
Get a facial and/or body treatment to slough off that dull, winter skin
Walk barefoot to get grounded and reconnect with the season

To recap:

Focus your attention on your Liver/Gall Bladder channel with respect to diet, stress, and lifestyle
Keep warm and protect yourself from the wind. A light coat and scarf will do the trick in most climates
Focus on of green, sour, and seasonal foods to help support Liver/Gall Bladder health
Allow your awareness to be on being emotionally flexible
Schedule an appointment with your local acupuncturist for a seasonal support session

Spring cleaning really does start from within.

Wishing you a joyful spring season of renewal and possibilities,

-Dr. Patricia

March 20, 2018March 20, 2018 0 comment

Nutrition Radiant Beauty Recipes Vibrant Health

Does Apple Cider Vinegar Live Up to Its Reputation? Get the Facts Here

by Dr. Patricia March 13, 2018March 5, 2018

As the interest in natural solutions to health challenges continues to expand, apple cider vinegar has experienced a renaissance. And claims about its health and beauty benefits are blowing up all over the internet.

If you’ve been around the natural health scene for a while, you know apple cider vinegar has a long history as a cure-all for digestive disorders, aches and pains, skin issues, candida, and pretty much anything that ails you.

It became particularly popular in the 20th century, thanks to a rather famous health crusader by the name of Paul C. Bragg—founder of Bragg’s Apple Cider Vinegar and other natural health products.

And while the term “cure-all” may be a bit extreme, apple cider vinegar has been studied and proven to live up to its reputation as a medicinal in a variety of ways.

In today’s article, we’ll look at the science behind apple cider vinegar’s health benefits on metabolism, blood sugar, heart disease, skin health and digestion plus some of its time-tested uses.

What Exactly is Apple Cider Vinegar Anyway?

Apple cider vinegar is a naturally fermented product that comes from raw apples.

There are basically two types of apple cider vinegar available: raw, unfiltered apple cider vinegar and pasteurized, filtered apple cider vinegar.

It is believed the raw, unfiltered vinegar is the most beneficial for health, as the natural fermentation process used to make it creates a wealth of gut-friendly bacteria and other nutrients.

Here’s how basic apple cider vinegar is made:

Raw apples are either juiced or finely chopped, and placed in a clean, preferably glass, container. If chopped apples are used, water is added.
A sweetener, like honey or sugar, is added as food for the natural cultures that will develop Or in some recipes, a culture and/or yeasts are added.
The juice/mixture is left to ferment at room temperature for a few days to a few weeks. This allows time for the mixture to ferment and develop alcohol and carbonation (think hard cider).
Once the mixture has turned to hard cider, it goes through a second 3-4 week fermentation in which acetic acid cultures will form and transform the mixture from hard cider to vinegar.
Once it has turned to vinegar, it develops a gelatinous mound known as “the mother culture” (prized by apple cider vinegar enthusiasts for its healing powers), which is similar to a kombucha scoby.

You’ve probably heard if you leave wine long enough you’ll get vinegar, this is the same process that happens with apple juice and apple cider vinegar.

Now that you know how it’s made and where it comes from, let’s look at the areas in which apple cider vinegar lives up to its medicinal reputation.

Apple Cider Vinegar Shown to Positively Impact Metabolism and Blood Sugar Levels

Metabolic diseases like Type 1 and Type 2 diabetes, metabolic syndrome and other blood sugar issues have reached epidemic levels.

And while these conditions can get complicated, apple cider vinegar has been shown to provide numerous health benefits to those with blood sugar issues, including:

Creating greater insulin sensitivity in the presence of high-carb foods¹
Reducing fasting insulin rates in adults with well-controlled Type 2 diabetes²
Anti-glycemic properties when ingested with meals rich in complex carbohydrates³

Even if you don’t suffer from a metabolic health issue, research has shown that nearly everyone can benefit from better blood sugar control.

Therefore, if you’re sitting down to a carb-heavy meal, it appears apple cider vinegar is a beneficial blood-sugar-balancing mealtime tonic.

Apple Cider Vinegar Shows Promise for Promoting Heart Health

While the human studies on the effects of apple cider vinegar and heart health are few, the animal studies conducted show great promise.

For example, an Iranian study showed supplementation with apple cider vinegar was shown to increase HDL levels (the “good” cholesterol) while reducing LDL levels (the “bad” cholesterol) in rats⁴.

Apple cider vinegar has also been shown to contain a variety of antioxidants, such as chlorogenic acid, which research suggests has a protective effect on the heart⁵.

Finally, it is well established that those with metabolic and blood sugar handling issues are at greater risk of succumbing to heart disease. Therefore, I suspect we will see more research on the apple-cider-vinegar-heart-health connection in the coming years.

Apple Cider Vinegar Can Help you Lose Weight

This may sound out-there, but research has shown apple cider vinegar, when taken daily, can help you lose weight.

For example, a 2009 double-blink placebo-controlled study showed subjects lost 2-4 pounds in 12 weeks while taking apple cider vinegar daily⁶.

There is also evidence that apple cider vinegar slows the rate in which food passes through your stomach, which can positively affect blood sugar and thus may help with weight loss ⁷.

Apple Cider Vinegar Has Antibacterial Components

Many types of vinegar, including apple cider, have been shown to have antibacterial properties, especially against food-borne bacteria like E. Coli⁸.

Which may explain why so many people swear by its multipurpose use as a household cleaner, tummy tonic and immune booster.

What else is it good for? 7 More Ways to Use Apple Cider Vinegar

In addition to the scientifically proven benefits, apple cider vinegar has been used as a home and beauty remedy for the following:

As a facial toner and acne spot treatment—its natural anti-bacterial properties and acidic pH have earned apple cider vinegar a loyal following as a facial toner and acne spot treatment.
- For a toner, use 1 part ACV to 2 parts water, increase dilution as-needed for your skin type
As a hair rinse—to improve hair’s shine and texture. Add 1-3 tablespoons ACV to a cup of water and use as a final rinse after shampooing.
To calm skin irritations and rashes—such as poison ivy or eczema.
- Combine 1 part apple cider vinegar and 2-3 parts water to spray or wipe on the affected area, or add 1-2 cups to your bath as a soak
As a digestive aid—millions swear by a mixture of raw apple cider vinegar and water to help bloating, heart burn, and to overall help ease digestion.
- Mix 1-2 tablespoons in 1 cup of water, sweeten with raw honey (if desired) and enjoy hot or cold.
- While the science on exactly why this works is yet to be determined, I believe it’s due to the natural probiotics in raw apple cider vinegar coupled with it’s acidic action on the stomach which promotes digestion.
For seasonal allergies—I’ve had several patients swear by their daily cups of apple cider vinegar tea for fighting seasonal allergies.
- Mix 1-2 tablespoons in 1 cup hot water, sweeten with raw honey and enjoy.
To calm a cold—follow the directions above for seasonal allergies.
To soothe a sunburn—add 1-2 cups apple cider vinegar to your bath, or dilute equal parts water and ACV and spray on affected area.
To remove warts and fungus like athlete’s foot—it’s been long believed apple cider vinegar has anti-fungal properties. And while this is yet to be proven, this simple home remedy has stood the test of time.
- Soak a cotton ball in ACV and apply to the wart or affected area.
- For best results, secure with a bandage, cover with a sock and leave on overnight for several nights.

While all these uses are worth a try, my favorite way to get my apple cider vinegar is to use it on my salads and in my cooking.

Simply substitute apple cider vinegar for red wine or white vinegar in your favorite recipes and enjoy often.

Tips for Buying the Best Apple Cider Vinegar

As with all foods and natural remedies, choose the highest quality apple cider vinegar you can find.

That said, good quality doesn’t have to cost a fortune, look for: organic, raw apple cider vinegar with the mother in glass bottles.

A decent bottle shouldn’t cost more than $3.00-$5.00, and these days you find awesome brands at you local supermarket, natural foods store, or price club.

The good things in life are often the simplest and most affordable—enjoy your apple cider vinegar in good health!

-Dr. Patricia

March 13, 2018March 5, 2018 0 comment

Nutrition Vibrant Health

Outsmart Pseudo-Healthy Snack Foods in 5 Easy Steps

by Dr. Patricia March 6, 2018March 5, 2018

Imagine yourself strolling through the natural food section of your local grocery store looking for some dinnertime inspiration, when suddenly you find yourself in the chip aisle.

There you are, surrounded by a plethora of colorful organic, salty, yummy, crunchy goodies.

Your mouth starts to water as your eyes dart from sweet potato chips to wild rice chips to organic multigrain chips…and you think to yourself, “Does it really matter which one I pick? As long as it says “organic” or “all natural” it’s pretty healthy right?”

Given the wholesome reputation of organic products, one would think so. But the answer is, those chips are probably NOT healthy.

The somewhat unfortunate truth is the organic/natural food industry has gone mainstream.

This is wonderful for raising awareness about eating well and increasing availability of healthful foods. BUT, when the big food players start buying up small companies and appealing to the masses, the integrity and quality of the products often suffer.

For many, if not most big brands, garnering mass appeal means making a beloved natural or organic snack food just a teeny bit less processed than its mainstream cousin.

Perhaps they use organic flour instead of conventional, add a little brown rice syrup instead of corn syrup, or toss in a few organic ingredients.

While the differences are subtle, the labeling can be misleading.

We’ll get to our 5 easy steps to outsmart pseudo-healthy snack foods in just a moment, but before we do here’s what you need to know about labeling to help protect yourself (and your wallet) from fake snack foods:

A crash course in organic/all-natural food labeling

A product labeled: “made with organic ingredients” must be made with 70% organic ingredients and 100% non-GMO ingredients.

This is a good thing…but that does NOT mean the product is free from unhealthy fats, emulsifiers, or thickening agents like carrageenan, unsavory non-organic ingredients, or “natural” flavors (we will get into more about natural flavors below).

Products that bear the USDA Certified Organic label must be made up of 95% organic ingredients.

BUT that means up to 5% of the product may be made up of non-organic, questionable ingredients. Also, I must point out that an unhealthy food, such as white flour or sugar, is still unhealthy whether it’s organic or not.

Perhaps the most misleading label of all reads, “all natural”. According to the FDA, “all natural” products cannot contain artificial preservatives or additives

So, that is some good news. However, “all natural” also pertains to any substance, adulterated or not, that originates in nature.

For example, corn is “natural”, therefore so is GMO corn or high fructose corn syrup.

Same goes for the sawdust—marketed as “cellulose”—added to foods as an anticaking agent. It comes from trees, therefore is considered “natural”, and MSG—an allergen and known excitotoxin—also falls under this category.

With all these labeling loop-holes and bizarre ingredients masquerading as “natural”, how does a health-conscious person chose quality, healthy snack foods?

It’s actually pretty easy when you follow these easy steps.

5 Easy Steps to Outsmart Pseudo-Healthy Snack Foods

Step 1: Be fastidious about fats.

Look for snacks made with coconut oil, extra virgin olive oil, flaxseed oil, sesame oil, avocado oil, organic butter, ghee, and walnut oil.

Avoid snacks with highly processed oils such as canola (even GMO-free, organic canola is still bad news), cottonseed, corn, or soy. Slightly better options include peanut, sunflower, and safflower oil.

Palm oil, similar in composition to coconut oil, was once considered a healthful choice but it is no longer an ethical one.

The palm industry is responsible for the endangering of orangutans due to deforestation¹. So PLEASE just say no to palm oil products.

Insider labeling tip: often a snack food will advertise that it is made with a healthy fat, such as potato chips “made with extra virgin olive oil”, but that may mean it has been cut with a lesser oil…like canola. So be sure to read labels carefully.

Step 2: Scrutinize sweeteners.

Look for brown rice syrup, raw honey, tapioca syrup, stevia*, xylitol, maple syrup, coconut sugar, and monk fruit.

Avoid, sugar, evaporated cane juice, high fructose corn syrup, corn syrup, turbinado sugar, agave, and especially artificial sweeteners such as aspartame, sucralose aka Splenda®, Acesulfame K aka acesulfame potassium, neotame, and saccharin.

Insider labeling tip: Many stevia products are not pure stevia but a combination of stevia and erythritol.

Erythritol is a sugar alcohol added to stevia products to make them cheaper for the manufacturer. It is generally well tolerated and safe for diabetics but can produce mild GI issues such as gas and bloating.

Erythritol is one of those ingredients that isn’t super healthy in that it is processed and devoid of nutrients, but is a lot better than its alternatives: refined GMO sugar and artificial sweeteners. For this reason, I tell my patients to enjoy it in moderation.

Bottom line on Stevia: Chose pure stevia products, like Sweet Leaf®, most the time. If it’s a choice between artificial sweeteners, white sugar, or a stevia/erythritol mix go for the stevia mix.

Step 3: Just say “no thanks” to natural flavors.

This is a BIG concern with both all-natural and organic snack foods.

The term “natural flavors”, as we touched on briefly above, covers a wide range of chemically-altered, addictive, and downright gross ingredients such as:

Shellac made from bugs—to give snack foods that shiny finish.
Excretion of beaver urine and anal gland—known as “castoreum” used as a flavor enhancer in vanilla, strawberry and raspberry ice cream, puddings, gums, etc.
GMO-corn products—such as maltodextrin.

If it comes from “nature” it’s fair game under the “natural flavor” label.

Organic foods are not allowed to contain artificial preservatives, dyes, or chemicals, BUT natural flavors are allowed as long as they don’t make up more than 5% of the food product.

This gets tricky with organics. Ethical companies won’t use the term “natural flavors” on principle. and if they do they will usually disclose what the natural flavor actually is on their website or label.

However, with more and more natural food companies being bought up by big food it pays to be vigilant.

Step 4: Go no-GMO! Look for the Non-GMO Project Verified label. If there is no label, scan for any GMO hot-button ingredients.

According to the Grocery Manufacturers Association², approximately 80 percent of packaged foods contain genetically modified organisms (GMOs).

Though controversial, studies have linked GMOs to a number of health concerns from gastrointestinal issues to cancer.

Ingredients to watch out for include corn, potatoes, sugar (approx. 95% of all sugar beets are GMO crops), pineapple, canola, tomatoes, arctic apples (newly released in 2017 to test markets, these GMO apples never brown), zucchini, cotton, papaya, alfalfa (think about cows eating this and how that translates to dairy products), and soy.

In 2013 the USDA approved voluntary labeling of non-GMO food products by the non-profit nongmoproject.org.

This was a huge victory for the natural food industry, and sent a message to big agriculture and big food. Thousands of food products from hundreds of companies have or are in the process of being verified for labeling…including Costco and WalMart!

There have been several victories for the non-GMO camp in the past year including Vermont being the first state in history to mandate GMO labeling, six counties in California (and counting) banned GMO crops, and the World Health Organization listing glyphosates (the leading pesticide used in GMO crops) as a probable human carcinogen of which the FDA is now investigating³.

Step 5: Finally, don’t forget about flour.

Organic or not, white flour or high-gluten flour should be avoided.

Whole spelt flour, einkorn flour, or sprouted flours containing shorter chains of gluten and less antinutrients would all be a better choice.

Gluten-free flours such as brown rice flour, non-GMO potato starch, almond flour, millet flour, quinoa flour, oat flour, coconut flour, or tapioca flour are preferable to whole wheat flour.

Now you’re ready to snack real-healthy

Don’t let misleading labeling take the fun or nutrition out of healthy snacking.

Follow these five steps, practice mindfulness and balance when eating, and you’ll be on the road to righteous snacking in no time.

Need more inspiration? Here are some of my favorite healthy snacks:

Organic, fair-trade, 70% dark chocolate (need an excuse to enjoy chocolate once in awhile? Check out my post 7 Reasons to Enjoy Chocolate—Without the Guilt! on Huffington Post).
Zevia cola (100% stevia-sweetened soda as an occasional cold, fizzy, pick-me-up).
Mary’s Gone Crackers gluten-free crackers with guacamole.
Kale chips, such as Brad’s Raw Chips (delicious!).
Baby carrots or cucumbers with organic hummus.
Raw almonds with dates…for some reason this combination is just delightful.

Here’s to happy, healthy, stress-free snacking!

-Dr. Patricia

Additional Reading and Watching:

For information on GMO labeling, including a list of verified companies and products, check out nongmoproject.org; and for an invaluable on-the-go reference, download The Institute of Responsible Technology’s free Non-GMO Shopping Guide.

For a good laugh about a particularly disturbing “natural flavor”, check out “FoodBabe TV’s Do you Eat Beaver Butt?”.

Get an eye-opening look at who really owns our natural food brands, by checking out this chart by The Cornucopia Institute.

References:

March 6, 2018March 5, 2018 0 comment